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Post by bbbearsmom on Mar 26, 2020 23:28:49 GMT
Friday, 03/27
Friday, 03/27
Day 27 – Master the Seven Question Technique
This is a way to decide how to handle your sabotaging thoughts and coming up with actions you can take to counter them.
1. What kind of thinking error could I be making?
2. What evidence is there that this thought might not be true (or not completely true)?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this decision?
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
7. What should I do now?
What do you think of the 7-question technique? Have you tried it? If you want to, try it now and share it with us. If you’ve done it in the past and kept a copy please share it. Do you think you’ll try it in the future?
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Post by bbbearsmom on Mar 26, 2020 23:29:56 GMT
From Marcia:
I want to be cooking healthy meals but I'm not. In order to lose weight & be healthy as I age.
But I can't decide what to make. Nothing sounds appealing. I'm tired of the same old stuff I made when I was working.
1. What kind of thinking error could I be making?
All or nothing thinking.
2. What evidence is there that this thought might not be true (or not completely true)? Some of my old meals still sound good.
3. Is there an alternative explanation or another way of viewing this?
I just don't feel like cooking.
4. What is the most realistic outcome of this decision?
My health will deteriorate. I've developed a bad habit.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
If I think I'm tired of my meal plans, it gives me an excuse not to plan or shop. If I chose some new recipes, I might get more enthusiastic.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Choose the foods you really like
from the usual & try 1 or 2 new ones from WW materials. And you don't have to plan & shop for the whole week like you did when you were working.
7. What should I do now? Choose a couple of new recipes and plan & shop for 3 or 4 days. Decide when to plan for the rest of the week.
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Post by bbbearsmom on Mar 26, 2020 23:30:40 GMT
From Carol Ann
1. What kind of thinking error must I be making?
Self-Deluded Thinking
2. What evidence is there my thought isn't correct or entirely correct?
The process is going on, whether I think about it or not. Evidence from other sources (scales, tape measure, changes in clothing sizes) tells me that something is happening, even if I refuse to think about it.
3. Is there an alternative explanation or another way of looking at this thought?
If I acknowledge that I have a faulty thought process, I will have to change the thoughts and change my behavior. Even though my behavior may be self-destructive, at some level I accept myself as I am right now and feel no urge to change.
4. What is the most realistic outcome?
If I don’t think about my weight and my behavior, I will lose my hard-won status as a Thin Person.
5.What is the effect of believing this thought vs changing my thinking?
If I change my thinking, and think about the connection between behavior and weight, I will maintain my current status as a Thin Person, and may even get thinner.
6.What would I tell a family member or close friend if they were thinking the same thing?
There is no value judgement involved here. Just physics. Like Judy says, the laws of physics apply to everyone. Carol Ann is not special. The connection between behavior and weight changes are a fact. If you are unhappy with the weight, then modify the behavior. .
7.What should I do now?
There is a behavior going on that needs adjustment. Take a closer look at all behaviors, not just the obvious or easy ones. The laws of physics apply, and change will happen.
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Post by bbbearsmom on Mar 26, 2020 23:31:48 GMT
From Tammy:
I get tired of doing this all the time, especially when it seems like I do everything right and still gain. I think it should be easier than this.
1. What kind of thinking error could I be making?
Exaggerated thinking, emotional reasoning, all-or-nothing thinking, self-deluded thinking.
2. What's the evidence that this thought might not be true (or completely true)?
I remember attending an activity when I was a bridesmaid, and all the thin bridesmaids wanted to talk about was their diet. When I was overweight, I didn't think about what I ate, but I thought about being fat. Which is better?
3. Is there an alternative explanation or another way of viewing this?
The grass is always greener on the other side of the fence.
4. What is the most realistic outcome of this situation?
It is unrealistic to think that I can maintain with no effort. It is unrealistic to think that being overweight does not matter to me. If I quit putting in effort, I will regain, and I will be very unhappy.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I can regain or I can continue to maintain.
6. What should I tell a close friend/family member if he/she were in this situation and had this thought?
Quit your whining.
7. What should I do now?
Stick with your plan. It has worked in the past.
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Post by bbbearsmom on Mar 26, 2020 23:32:36 GMT
I've done the 7-question-technique in the past and it has been a success for me. I used it to count an obsessive craving I had. I do keep it in mind to use when I want to control a behavior.
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Post by cathygeha on Mar 27, 2020 8:58:08 GMT
I have done it before and found it helpful - after finding some of the old responses I am thinking I should put these into a folder and revisit them often!
This time:
Sabotaging thought: why diet when the world is such a mess it won't make a difference if I get the virus - is should eat what I like.
Answers to questions:
1. What kind of thinking error could I be making?
Self-Deluded Thinking/emotional/justification/perhaps others
2. What evidence is there that this thought might not be true (or not completely true)?
I probably will not catch the virus while at home and not going out so this is not an excuse to not eat healthy food
3. Is there an alternative explanation or another way of viewing this?
eating healthy will keep me healthier than not eating healthy
4. What is the most realistic outcome of this decision?
I will end up heavier and less healthy at the end of the quarantine than I was when quarantine it started
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I will be upset with being heavier and less healthy and I will be more likely to get ill
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Don't be stupid....use this time to improve your health not make it worse
7. What should I do now?
Keep my journal on the table where I can write in it every meal...before I eat. Record every BLT...exercise and record it...glean from the garden to make sure I get veggies and fruits...stay positive...believe I will weigh less after quarantine ends than I do right now
NOVEMBER'S BBR
I will exercise tomorrow (tomorrow never comes)
self deluded thinking...if I don't exercise this morning I doubt I will exercise tomorrow or this afternoon!
What kind of thinking error could I be making? (Review Day 26)
self-deluded thinking
What evidence is there that this thought might not be true (or not completely true)?
In the past I have never exercised unless I do it in the moment or before noon...tomorrow?
Is there an alternative explanation or another way of view this?
I don't like exercise...need to find a way to make it fun again or at all?
What is the most realistic outcome of this situation?
I won't exercise unless I start making it a priority
What is the effect of my believing this thought and what could be the effect of changing my thinking?
I won't exercise, become more limber and fit
OR
I will exercise, become more limber, stronger and more fit
What would I tell if he/she were in this situation and had this thought?
I would tell them to think deeply about what they want in the future and whether or not it is worth exercising. If it is not worth exercising then stop beating yourself up for not exercising and if it is worth it then don't make excuses, put it on the agenda and do it.
What should I do now?
Decide whether or not I will exercise and if so...make a card like
"Exercise by 10 - you will feel better and look better and be healthier - just do it!"
July 2019
Sabotaging thought
I already blew it having (chips, nuts, whatever) so I might as well continue - can get back on track tomorrow
Seven Question Technique!
1.) What kind of thinking error could I be making? (Review Day 26)
all or nothing thinking
2.) What evidence is there that this thought might not be true (or not completely true)?
I have not blown it if I stop and reassess and get back on track immediately...letting my all or nothing thinking derail me can become a huge thing instead of a bite or two thing
3.) Is there an alternative explanation or another way of view this?
A slip is not a slide/failure...remember that game of chutes and ladders?
4.) What is the most realistic outcome of this situation?
I will be up on the scale for a few days or a week and with the bad attitude I will probably continue to slip and slide down rather than climb t he ladder to success
5.) What is the effect of my believing this thought and what could be the effect of changing my thinking?
A better option would be no bites or a few bites counted and added to the journal - having something that is healthy instead would be the best option
6.) What would I tell (a close friend or relative) if he/she were in this situation and had this thought?
If they had already eaten the chips and nuts I would tell them to move the dish out of reach and get on with the day...count the points, learn the lesson and move on...and tell them to come up with an alternative for the next time chips and nuts are within reach.
7.) What should I do now?
What I wrote above: make a plan for next time...and stick with it!
RESPONSE CARD: Move the nuts/chips or move yourself...
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Post by lani on Mar 27, 2020 15:03:14 GMT
bbbearsmom, cathygeha, WTG with the examples! I haven't felt the need to use this technique for a while, but it has been effective for me in the past, and not just with eating but any emotional turmoil. I'm glad to know I have it in my arsenal if and when I need it.
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Post by luvvinlife on Mar 27, 2020 21:53:04 GMT
"I can go beyond my planned meal since I have daily points, weeklies and Fitpoints left. After a glass of wine and some chocolate I'll be able to stay within my limit".
1. What kind of thinking error could I be making?
Overly Positive Thinking (and perhaps Justification and Self-deluded Thinking)
2. What evidence is there that this thought might not be true (or not completely true)?
The scale goes down when I stay within my healthy range. When I reward myself with additional "available" points I gain.
3. Is there an alternative explanation or another way of viewing this?
The plan says that I am able to consume my points and lose weight but not all points and all bodies are created equal.
4. What is the most realistic outcome of this decision?
I will have to plan some of my treats into my budget ahead of time. Perhaps knowing that I can look forward to enjoying a glass of wine and some chocolate or cheese will keep me from feeling like I need to have it all at once.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
Believing it results in my self-sabotage and maintaining my weight. I can close these last 5 clinging pounds when I change these thoughts.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Nothing changes unless something changes. Stop lying to yourself. You can do anything but give up!
7. What should I do now?
Create a response card. If you didn't plan to have it then stop! You'll be happy you did. There's always tomorrow.
What do you think of the 7-question technique?
I have never really tried it on a consistent basis. Let's see.
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Post by bbbearsmom on Mar 27, 2020 23:48:15 GMT
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Post by luvvinlife on Mar 28, 2020 1:33:58 GMT
Thanks bbbearsmom, It was more difficult than I thought. But it sure was worth it. This makes me accountable to MYSELF. |
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Post by lani on Mar 28, 2020 16:29:29 GMT
I will have to plan some of my treats into my budget ahead of time. Perhaps knowing that I can look forward to enjoying a glass of wine and some chocolate or cheese will keep me from feeling like I need to have it all at once. This has really worked for me. I was all in, all the time for a while, but realistically I know I'm going to indulge eventually so I worked them into my schedule and calorie count. |
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Post by bbbearsmom on Mar 28, 2020 16:48:12 GMT
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Post by surfgirl on Mar 28, 2020 18:34:56 GMT
Me, right now: "I'm trying to make the best of quarantine so I'm just trying to eat normally but I have made some off point choices the last two weeks, and I'm not tracking right now, though I am walking at least one hour outside daily. I need to do things that make quarantine less stressful."
1. What kind of thinking error could I be making? Emotional Reasoning & Justification
2. What evidence is there that this thought might not be true (or not completely true)? Being quarantined isn't really all that different that my usual life style, I'm normally home a lot by myself anyway, and I exercise by myself at the gym without interacting with others anyway. The only big difference is my husband is working from home during the week, and I am only going food shopping once a week right now. My weekends are basically the same with the exception that we don't go around running errands, etc. on the weekends. So really, it's not a HUGE difference for me and it's not enough of an excuse to go off plan anymore.
3. Is there an alternative explanation or another way of viewing this?
Yes, it's stressful at times thinking about this pandemic and trying to do what I can to remain safe and healthy, but I am using this situation as an excuse to not track and stay OP.
4. What is the most realistic outcome of this decision?
I will come out of quarantine heavier than when I went in, and lose all my achievements to date, and that will suck.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I'll gain weight if I continue to believe this. If I get back OP today, I can still work on weight loss during this time, and given the lack of ability to run to the store whenever I want to, I just might lose a bit more since I am trying to limit snacking, etc. to make supplies last longer.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Get your head out of your ass and get back OP TODAY. Not tomorrow, not later, but right this minute. Go track what you just had for breakfast as soon as you hit 'post' here.
7. What should I do now? As soon as I hit post, I will track what I just had for breakfast!
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